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How’re you crazy calisthenics freaks doing today?! Today was a great day, not only because it was my day to workout ( yeah, yeah I know I missed yesterday! ), but because I’m about to embark on an excellent start to my new path into fitness. I contacted the wellness department at work, and I’m going to be shadowing some of their Personal Trainers for a few sessions! I’m pretty psyched to see how they go about things.

I also had a great phone conversation with the owner of that awesome gym – that I had posted a video of a few months ago ( refresher HERE ).

I’ll hopefully get to update the Routines & Progress pages sometime this weekend.

-B

Warmup:

15 Wrist Circles ( Left )

15 Wrist Circles ( Right )

20 Shoulder Dislocates

1 Minute Straight Arm Support

10 Forward / Reverse Arm Circles ( Small, Medium & Large )

20 Burpees

Skill Work:

The first two sets I was trying to get the balance down – I would get it for about 1-2 seconds then fall. This third set I’m going to just see how long I can hold it with my feet against the wall. Hopefully I’ll get the numbers higher!

Tuck Front Lever:

One-Arm Pushup Progression: Elevated One-Arm Pushups

So that first set, the table was a bit too low, I want to at least reach five reps. Time to move to some steps for the next. I want to note that my feet were shoulder width for the first set, so I’m going to really need to use the steps for the next couple sets so I can keep my feet together.

The second set was much better, It’s crazy how hard these bastards are. I remember when I was doing my Convict Conditioning progressions, I was able to crank out 12 Half OAPU’s. I’ll get back to that level soon!

Shadow Boxing:

Hanging Straight Leg Raises:

I really wanted to crank out 12 for that second set, but my form wouldnt’ve been good – I figured it wouldnt be worth doing it unless it was spot on. It was more of a Quad issue though and not related to my Abs at all.

Well that third set was all Abdominal failure at least 🙂 I love the Ab burn, dont you?

Today’s workout was awesome! Havent done one of these routines in a long, long time. Today’s workout was Strappers: 20 minutes with no breaks, and constant moving moving moving! Kept my heart rate up, and got in an excellent sweat.

Like I mentioned in one of my previous posts, I’m going to be starting my Boxing training again here soon, so I decided to see how excellent my stamina still was … and its almost non-existent. I kind of figured it was going to be weak though, as I havent done any sort of Cardio in a long time – honestly it was my Jump Roping ( Which I really miss doing by the way! ). Yeah, I could barely last that last two minutes of the last round, and the last 30 seconds were very very hard to keep going. I was wheezing and panting so bad by the end of it – Suppose you’ve to start somewhere though. I’d rather beat myself up here for a month or two before I go back, so I dont waste my trainers time 🙂

Wasn’t planning on working out today, as I got home late – But I was just itching to put in some solid work this evening. Had a long day, and needed that relaxing effect that the ol’ Calisthenics give me. Nothing like getting your sweat on to melt away the stresses of the day.

Think I’m going to take it a bit easy tomorrow, and work on some Hand Stand practice. I dont get enough of that in, seems as though its one of the one’s my mind doesnt mind forgetting / skipping. BOO on that, but I know it’s something I struggle with. What’s something you struggle with Convict?

Catch you crazy cats tomorrow – as always … Stay Strong!

-B

1/2 One-Leg Squats & Toyotas ( With four second pause at bottom )

Dont really have much time with these Supersets to type my thoughts while I’m doing my workouts like I do with most other routines. I’m really glad that I only have to do five reps though for the first part of this routine, because the slow three count down and three count hold for 1/2 One-Leg Squats make the quads burn! I know I probably say this every time, but nothing make them burn that bad.

I had to make sure I had perfect form today, as my left knee was acting up a bit. I did have to do a lot of walking around today though.

Set 1:

Five 1/2 One-Leg Squats ( Left )

Five 1/2 One-Leg Squats ( Right )

8 Toyota’s

Set 2:

Five 1/2 One-Leg Squats ( Left )

Five 1/2 One-Leg Squats ( Right )

8 Toyota’s

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Side Lunges & Back Lunges ( With two second pause at bottom )

Not much to say about these guys. I do enjoy those back lunges much more though, they seem to give me a better burn. My Right Hammy, is still a bit off from a few weeks ago when I strained it, so I have to be cautious on the first few reps to see how strong it’s going to be today. Nothing major, but I pay attention so that it wont be!

One-Leg Romanian Dead Lifts & Burpees

My balance is getting so much better every time I do these One-Leg Romanian Dead Lifts. The damn’d Burpees are a killer on my cardiovascular system. I really need to become more consistent with some sort of cardio. Hopefully when I start boxing again, I’ll get back into the groove of running every morning. Not having the fuel tank sucks. Makes me feel like my fitness level is limited because of it.

Ready for weeks Five & Six?! These next two weeks are going to be Supersets ( See HERE for description ). So today’s workout beat the hell out of my upper body. The Supersets are no freaking joke my friends. That little explosion on the way back is no joke. Stay Strong and keep at it, It will pay off!

How was your workout today?!

-B

Pushups ( Elevated feet ) & Shove Off’s:

Oh HOT DAMN, these were underestimated in my mind before I started. Definitely going to get in an excellent workout today let me tell you. Thankfully there’s only two sets!

Some notes on these:

The Pushups are Wide Grip

There’s a three second pause at the bottom of Both exercises

There’s a three second count on the way down on the Pushups

There’s an explosive push back up on Both

Shove Off height is ~ waist high

Set 1:

5 Wide Grip Pushups

7 Shove Off’s

Set 2:

5 Wide Grip Pushups

10 Shove Off’s

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Military Press ( Elevated feet ) & Thumbs Up

Geesh the three seconds down then the pause for three seconds with the Military Presses are so hard to keep up the higher the reps go! Brutal workout today 🙂

One thing I had to pay attention to was my breathing during the Thumbs Up. It’s so easy to not breathe! I caught myself a few times, especially during the three second pause’s not breathing properly. DONT DO THAT!

Set 1:

5 Military Presses

10 Thumbs Up

Set 2:

5 Military Presses

11 Thumbs Up

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Close Pushups ( Elevated feet ) & Dips ( Chair with legs bent )

As the title mentions, I did the Dips as a Chair Dip, and I had to bend my legs because my Triceps are shot already. I can’t believe how brutal this workout is for me today 🙂 Feels great, but I can’t wait to see what I get next time I do these, because I feel like this is kicking my ass today.